CBT for Insomnia

Welcome to the introductory module. This first step will help you understand your sleep patterns and determine if this self-guided program is right for you.

Important Safety Screening

Cognitive Behavioural Therapy for Insomnia (CBT-I) is highly effective, but a self-guided online program isn't suitable for everyone. Please review the following statements carefully. If any of them apply to you, please select the checkbox.

I work in a high-risk job that requires alertness (e.g., operating heavy machinery, professional driving). I have been diagnosed with bipolar disorder or have experienced manic or hypomanic episodes. I have a seizure disorder or a history of seizures. I have significant mobility problems or am at high risk of falls. I experience severe depression, psychosis, or active suicidal thoughts. I am currently taking sedative-hypnotic medication that causes excessive daytime sleepiness.

Important: Please Consult a Healthcare Professional

Based on your selections, a self-guided online CBT-I program that includes sleep restriction may not be appropriate for you at this time. We strongly recommend you discuss your sleep concerns with a qualified doctor, psychologist, or sleep specialist before proceeding. They can help determine the safest and most effective treatment path for your specific circumstances.

Insomnia Severity Index (ISI)

For each question, please select the number that best describes your sleep problems over the past two weeks.

1. Difficulty falling asleep:

None Mild Moderate Severe Very Severe

2. Difficulty staying asleep:

None Mild Moderate Severe Very Severe

3. Problems waking up too early:

None Mild Moderate Severe Very Severe

4. How SATISFIED/DISSATISFIED are you with your current sleep pattern?

Very Satisfied Satisfied Moderately Satisfied Dissatisfied Very Dissatisfied

5. To what extent do you consider your sleep problem to INTERFERE with your daily functioning (e.g., daytime fatigue, mood, ability to function at work/daily chores)?

Not at all A little Somewhat Much Very Much

6. How NOTICEABLE to others do you think your sleeping problem is in terms of impairing the quality of your life?

Not at all noticeable A little Somewhat Much Very much noticeable

7. How WORRIED/DISTRESSED are you about your current sleep problem?

Not at all worried A little Somewhat Much Very much worried

Pittsburgh Sleep Quality Index (PSQI)

The following questions relate to your usual sleep habits during the past month only. Your answers should indicate the most accurate reply for the majority of days and nights in the past month.

1. During the past month, what time have you usually gone to bed?

2. During the past month, how long (in minutes) has it usually taken you to fall asleep each night?

3. During the past month, what time have you usually gotten up in the morning?

4. During the past month, how many hours of actual sleep did you get at night? (This may be different than the number of hours you spent in bed.)

5. During the past month, how often have you had trouble sleeping because you...

Select: 0 = Not during past month; 1 = Less than once a week; 2 = Once or twice a week; 3 = Three or more times a week

a. Cannot get to sleep within 30 minutes

0 1 2 3

b. Wake up in the middle of the night or early morning

0 1 2 3

c. Have to get up to use the bathroom

0 1 2 3

d. Cannot breathe comfortably

0 1 2 3

e. Cough or snore loudly

0 1 2 3

f. Feel too cold

0 1 2 3

g. Feel too hot

0 1 2 3

h. Had bad dreams

0 1 2 3

i. Had pain

0 1 2 3

j. Other reason(s)

0 1 2 3

6. During the past month, how often have you taken medicine to help you sleep (prescribed or "over the counter")?

Not during the past month Less than once a week Once or twice a week Three or more times a week

7. During the past month, how often have you had trouble staying awake while driving, eating meals, or engaging in social activity?

Not during the past month Less than once a week Once or twice a week Three or more times a week

8. During the past month, how much of a problem has it been for you to keep up enough enthusiasm to get things done?

No problem at all Only a very slight problem Somewhat of a problem A very big problem

9. During the past month, how would you rate your sleep quality overall?

Very good Fairly good Fairly bad Very bad

Beliefs and Attitudes About Sleep (DBAS-16)

Please rate the degree to which you personally agree or disagree with the following statements. Use the slider to select a number from 0 (Strongly Disagree) to 10 (Strongly Agree).

Your Sleep Profile Summary

Thank you for completing the questionnaires. Below is a summary of your results. Please remember this is for educational purposes and is not a clinical diagnosis.

Insomnia Severity Index (ISI)

Your ISI score is out of 28.

This suggests: .

Higher scores reflect greater insomnia severity. Scores of 15 or higher suggest that insomnia may be a significant concern, and consultation with a healthcare professional is recommended.

Pittsburgh Sleep Quality Index (PSQI)

Your global PSQI score is out of 21.

This indicates: .

A global score greater than 5 is considered indicative of poor sleep quality.

Beliefs and Attitudes About Sleep (DBAS-16)

Your average DBAS-16 score is out of 10.

The following beliefs, which you rated highly (8 or more), may be particularly useful to explore during a CBT-I program:

Integrated Interpretation

If your results indicate moderate to severe insomnia, poor sleep quality, and the presence of unhelpful beliefs about sleep, a structured program like CBT-I can often be very beneficial. However, it is always best to discuss these results with a qualified sleep specialist, psychologist, or your GP to determine the most appropriate next steps for you.

This tool is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.